Today’s Workout: Bridge move will work any time, any place

Friday

Aug 18, 2017 at 12:06 PMAug 18, 2017 at 12:06 PM

Marlo AllevaMore Content Now

Let’s face it, some days you got it, some days you don’t. But I think we all need a little fitness every day, no matter what.Whether you are the seasoned athlete who wakes up with one thing on your mind, or the newbie looking for a lifestyle pick me up, something is always better than nothing.So if your mind is saying run the block, but the body isn’t onboard, compromise.Look for something simple to do in the living room and you’re still on track.Our move today is a bridge with an extended pulsing leg. All you need is a flat surface.This move is going to work your core, glutes and quads.Begin this exercise by lying on the floor. Place both feet on the floor and draw the knees in, keep them hip width apart. Extend both arms by your side for balance, and lift your rear end up and off the floor, creating your bridge.Now, rotate the hips upward, tighten the glutes and engage the abdominals. Once you are in this position, proceed to lift and extend one leg off the ground.Find a focal point for balance and begin to pulse the extended leg. Continue the pulsing motion for at least a 20 count, release and repeat on the other side.Keep the pulse small and precise, keeping the tension in the intended muscles.Shoot for at least three sets on each side. And remember, if your balance is off or your core can’t keep up with the bridge, lower your rear end and keep the pulse going.As I said before, this move is great to fill in the gap on those not-so-eager days, but is also good to add into any lower-body routines as well. And, of course, it’s good for all levels of fitness!Happy bridging!

—Marlo Alleva, an instructor at Gold’s Gym and group fitness coordinator at Fontaine-Gills YMCA in Florida, can be reached at faluvzpa@msn.